Hvis du har tørre øjne – så få masser af gode fedtstoffer

Hvis du har tørre øjne – så få masser af gode fedtstofferVed tørre øjne er tåreproduktionen nedsat, og tilstanden er blevet mere udbredt, fordi vi tilbringer så mange timer med at stirre på skærme fra smartphones, computere, tablets og tv. Tørre øjne er irriterende, og det kan også skade synet og øjnene. Men nu har et hold forskere fra Hokkaido University i Japan afsløret, at gode fedtstoffer som omega-3 fedtsyrer kan beskytte øjnene og reparere skader. Du kan også læse om andre gode og naturlige råd til forebyggelse og behandling af tørre øjne.

Når vi blinker, smører tårerne øjets overflade, og tårerne beskytter derved øjet mod irritation og sygdomme. Risikoen for at få tørre øjne stiger, når vi sidder i timevis foran den ene eller anden skærm og glemmer at blinke. Risikoen stiger også med alderen.
Symptomerne kan også være en følelse af grus i øjnene eller svien, især i løbet af dagen. Der kan også forekomme forbigående sløret syn, røde øjne, infektioner og lokal inflammation i øjets overflade.
Tørre øjne kan gøre det vanskeligere at læse eller bære kontaktlinser, og tilstanden kan nedsætte tolerancen for tobaksrøg samt tør luft og aircondition.
Langt de fleste tilfælde af tørre øjne er ikke udtryk for sygdom men for en træg vedligeholdelse af tåreproduktionen i løbet af dagen.
Tørre øjne bliver mere og mere udbredt, og det antages, at knap halvdelen af alle amerikanere over 18 år lider af sygdommen, som også kaldes for DES (Dry Eye Syndrome).
Samtidig ser det ud til, at omega-3 fedtsyrerne har flere positive effekter i forbindelse med træg vedligeholdelse af tåreproduktionen og tørre øjne.

Sådan holder tårerne øjnene sunde

  • Indeholder stoffer, der smører øjnene, så vi kan se klart
  • Holder øjnene fugtige
  • Modvirker irritation
  • Leverer ilt og næringsstoffer til hornhinden
  • Indeholder enzymet lysozym, der nedbryder bakterier
  • Modvirker infektioner
  • Indeholder stoffer, der reparerer skader på hornhinden

Forsøget havde fokus på et særligt gen og de langkædede omega-3 fedtsyres funktion

Forskerholdet fra Hokkaido University lavede forsøg på mus, hvor de i korte træk havde fjernet et gen, Elovl1, som er ansvarlig for, at enzymer kan forlænge kæder af livsvigtige omega-3 fedtsyrer. Forskerne observerede, at musene uden Elovl1 genet blinkede ofte og viste tegn på tørre øjne eller DES.
Efter fem måneder havde mange af musene tågede hornhinder. Normalt skal hornhinden beskytte øjet mod snavs, mikrober og andre substanser, og forskerne antog, at musenes tågede hornhinder skyldtes deres tørre øjne, som forhindrede at musenes hornhinder kunne hele sig selv.
Studiet afslørede, at Elovl1 genet er relateret til dannelsen af de langkædede omega-3 fedtsyrer, som antages af modvirker DES.

Derfor modvirker omega-3 tørre øjne

Omega-3 fedtsyrer tilhører de flerumættede, langkædede fedtsyrer, og der findes forskellige former med forskellige længder af kæderne.
Omega-3 formen ALA, der findes i vegetabilske kilder, omdannes ved hjælp af enzymer til EPA og DHA, som har endnu længere kæder, og som i forvejen findes i fed fisk og fiskeolier. EPA og DHA har mange fysiologiske funktioner, som også omhandler tårevæske og øjnenes sundhed.
Da EPA og DHA er flydende ved stuetemperatur, kan denne egenskab forhindre en blokering af tårekanalen. Samtidig tilføres tårerne de nødvendige fedtstoffer, og det er alt sammen med til at fugte øjnene og forhindre utidig fordampning af tårerne. Omega-3 fedtsyrerne bidrager også til at beskytte lokale nervebaner og modvirke inflammationer, som ofte opstår på grund af lokal irritation eller skader.

Forebyg tørre øjne med omega-3 - og husk også at blinke

Ifølge forskerne fra Hokkaido University er det godt at spise fødeemner, som er rige på omega-3 fedtsyrer. ALA formen findes for eksempel i vegetabilske kilder som hørfrøolie, rapsolie, chiafrø og valnødder. Men mange har svært ved at omdanne ALA til EPA og DHA, og derfor har de mere glæde af fed fisk som sild, laks, ansjoser og sardiner eller tilskud med fiskeolier, som indeholder EPA og DHA.
Det er også vigtigt, at man husker at blinke med øjnene og måske masserer de lukkede øjne en gang imellem, mens man sidder foran skærmen.

Andre gode råd ved tørre, irriterede øjne

Vær opmærksom på andre årsager til tørre, irriterede øjne. Herunder:

Referencer

Jessica Dolores. Are your computer screens causing dry eye problem? Eat more good fats to repair lipid layer.
Nutrients.News March, 2018
http://www.nutrients.news/2018-03-14-dry-eye-problems-eat-more-good-fats-to-repair-lipid-layer.html

Re-esterified Omega-3 Supplements Effective in Dry Eye
http://www.medscape.com/viewarticle/879826

Omega3 / dry eye
https://www.ncbi.nlm.nih.gov/m/pubmed/?term=omega+3+dry+eye

Omega-3 essential fatty acids may protect corneal nerves in dry eye
https://medicalxpress.com/news/2017-03-omega-essential-fatty-acids-corneal.html

From Alpha to Omega: How Fatty Acids Fight Dry Eye
https://www.reviewofoptometry.com/article/from-alpha-to-omega-how-fatty-acids-fight-dry-eye

https://www.netdoktor.dk/ojne/torre_ojne.htm

http://naturligehormoner.blogspot.dk/2013/11/de-tre-strogener-den-dovne-den-farlige.html

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  • SELECT `c2`.`language`,CONCAT_WS(':', `c2`.`id`, `c2`.`alias`) AS `id`,CONCAT_WS(':', `ca`.`id`, `ca`.`alias`) AS `catid` FROM `has_content` AS `c` INNER JOIN `has_associations` AS `a` ON `a`.`id` = `c`.`id` AND `a`.`context` = :context INNER JOIN `has_associations` AS `a2` ON `a`.`key` = `a2`.`key` INNER JOIN `has_content` AS `c2` ON `a2`.`id` = `c2`.`id` INNER JOIN `has_categories` AS `ca` ON `c2`.`catid` = `ca`.`id` AND `ca`.`extension` = :extension2 WHERE `c`.`id` = :id AND c2.access IN (1,5) AND c2.language != 'da-DK' AND (c2.publish_up IS NULL OR c2.publish_up <= '2025-07-12 03:32:48') AND (c2.publish_down IS NULL OR c2.publish_down >= '2025-07-12 03:32:48') AND c2.state = 1759μs1.5KBParams/libraries/src/Language/Associations.php:145Copy
  • SELECT SUM(CASE WHEN `a`.`next_execution` <= :now THEN 1 ELSE 0 END) AS due_count,SUM(CASE WHEN `a`.`locked` IS NULL THEN 0 ELSE 1 END) AS locked_count FROM `has_scheduler_tasks` AS `a` WHERE `a`.`state` = 13.04ms1.37KBParams/administrator/components/com_scheduler/src/Model/TasksModel.php:466Copy
  • SELECT `c`.`id`,`c`.`asset_id`,`c`.`access`,`c`.`alias`,`c`.`checked_out`,`c`.`checked_out_time`,`c`.`created_time`,`c`.`created_user_id`,`c`.`description`,`c`.`extension`,`c`.`hits`,`c`.`language`,`c`.`level`,`c`.`lft`,`c`.`metadata`,`c`.`metadesc`,`c`.`metakey`,`c`.`modified_time`,`c`.`note`,`c`.`params`,`c`.`parent_id`,`c`.`path`,`c`.`published`,`c`.`rgt`,`c`.`title`,`c`.`modified_user_id`,`c`.`version`, CASE WHEN CHAR_LENGTH(`c`.`alias`) != 0 THEN CONCAT_WS(':', `c`.`id`, `c`.`alias`) ELSE `c`.`id` END as `slug` FROM `has_categories` AS `s` INNER JOIN `has_categories` AS `c` ON (`s`.`lft` < `c`.`lft` AND `c`.`lft` < `s`.`rgt` AND `c`.`language` IN (:preparedArray3,:preparedArray4)) OR (`c`.`lft` <= `s`.`lft` AND `s`.`rgt` <= `c`.`rgt`) WHERE (`c`.`extension` = :extension OR `c`.`extension` = 'system') AND `c`.`access` IN (:preparedArray1,:preparedArray2) AND `c`.`published` = 1 AND `s`.`id` = :id ORDER BY `c`.`lft`3.08ms4KBParams/libraries/src/Categories/Categories.php:375Copy
  • SELECT `session_id` FROM `has_session` WHERE `session_id` = ?1.2ms1KBParams/libraries/vendor/joomla/session/src/Handler/DatabaseHandler.php:291Copy
  • UPDATE `has_session` SET `data` = ? , `time` = ? WHERE `session_id` = ?4.02ms592BParams/libraries/vendor/joomla/session/src/Handler/DatabaseHandler.php:318Copy